A lot of people are into fasting thinking that it is the easy route to weight loss.
While it is true that fasting can help shed some pounds off, it is still a good idea if you do fasting correctly to avoid any adverse health effects.
So many people asks, should I exercise when I’m fasting? What is the right approach to exercise and fasting program? And, how do I exercise while I’m on a fasting regimen?
Let me share to you some of the knowledge I know about this topic.
Know the Significance of Exercise First
Many people believe that they have to eat before they exercise so their body will get enough energy. So if you are on a fasting regimen, exercise may seem to contradict this idea.
It is important to know the role of exercise first before you completely disregard exercise on your weight loss program.
There are several variables to exercise that you should consider if you want to start a workout program – type of exercise, intensity, duration of the exercise, and the recovery.
Type of exercise simply means choosing the best exercise routine for you. Is it cardio exercise or the more rigorous one like high-intensity interval training. So choosing the right exercise is very important.
Intensity of the exercise means how hard can you go or you only want less intensity exercises. Duration is the period of the exercise and lastly, recovery.
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The reason why we exercise is to help make us physically fit, increases the health of our overall body system and build more capacity, performance, have less stress and many others (1).
When you exercise, you actually stressing you body physically. But as you go on, your body is going to adapt to that stress and prove various things.
Of course, be careful not to over train yourself because over-exercising your body will inhibit a lot of things in your health system such as inflammation increase, decreasing your sleep and reduces your gains.
So this means that your body adjusts itself for its optimum amount of intensity, duration and recovery. If you exercise excessively and only give your body a few hours to recover, it is impossible for you to see any noticeable results.
How important is recovery stage?
When your body is in recovery mode, your body achieve a lot of positive effects such as the following:
- Glycogen replenishment
- New grown capillaries
- New mitochondria
- Repairing of cell structures
- Enzyme restoration
- Clears lactic acid
- Growth hormone increase
- Reduces markers of muscle damage (2)
Speaking of growth hormone. A huge number of growth hormones are produced by the endocrine system during the recovery stage (3).
As you probably know by now, growth hormones are involved in many areas of our health including muscle development, growth and repair of different body proteins.
Another essential hormone that is positively affected during the recovery period is glucagon. Increased in glucagon hormone helps your body burn more fat (4).
The Relationship Between Fasting and Exercise
Now many people who are into intermittent fasting are asking if it is okay to consume food before workout?
The answer to that is a big No!
If you consume food before exercise, you basically do the opposite of the positive effects I mentioned above.
You effectively decrease the amount of growth hormone your body produce, you also significantly increases lactic acid in your body because glucose turns into lactic acid (5).
These factors inhibits your body to effectively burn fat. Because when you eat, your body is going to burn up those dietary calories and not your own calories.
Now when you fast, your body will get significant increase of growth hormone. So what this mean is that, exercise triggers growth hormone increase, and fasting also increases growth hormones as well (6).
So combining an effective fasting regimen with the right amount of exercise will trigger huge amounts of growth hormone production.
Fasting also gives you that amazing reparative action which gives your body the ability to do quick-acting repairs such as stress, which enables your body to produce new capillaries, and mitochondria. So repairing is more efficient when you do these two things.
And when you exercise during a fasting period, you actually burning at least 20% or even 40% more fat, while improving your insulin resistance (7).
Additionally, during fasting, your body develops a more sensitivity for insulin in general which allows your insulin to work much efficient. This way, your body absorbs more amino acids and more nutrients (8).
This lead to more fat getting burned and the growth of muscle mass.
Conclusion
So if you want to undergo a strict fasting program and you also are hesitant if exercise can hurt or benefit your weight loss program, then I hope that this short post has actually helped you a lot.
All starts by choosing the right exercise program and a better recovery period to help attain the positive health effects I mentioned above. Then, combine with a proper fasting should give you double benefits.
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References:
Health Benefits of Exerccise
by: Gregory N Ruegsegger, and Frank W Booth
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/
An Evidence-Based Approach for Choosing Post-Exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review with Meta-Analysis
by: Olivier Dupuy, Wafa Douzi, Dimitri Theurot, Laurent Bosquet, and Benoit Dugue
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/
Recovery Responses of Testosterone, Growth Hormone, and IGF-1 After Resistance Exercise
by: William J Kraemer, Nicholas A Ratamess, and Bradley C Nindl
https://pubmed.ncbi.nlm.nih.gov/27856715/
Exercise and the Regulation of Hepatic Metabolism
by: Elijah Trefts, Ashley S Williams, and David H Wasserman
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4826571/
Physiological Process of Fat Loss
by: Salwa Refat El-Zayat, Hiba Sibaii, and Karima A El-Shamy
https://bnrc.springeropen.com/articles/10.1186/s42269-019-0238-z
Exercise and Fasting Activate Growth Hormone-Dependent Myocellulas Signal Transducer and Activator of Transcription-5b Phosphorylation and Insulin-Like Growth Factor-I Messenger Ribonucleic Acid Expression in Humans
by: Mikkel
H Vendelbo, Jen O Jorgensen, Steen B Pedersen, Lars C Gormsen, Sten Lund, Ole Schmitz, Niels Jessen, and Niels Moller
https://pubmed.ncbi.nlm.nih.gov/20534752/
Body Composition Changes Associated with Fasted Versus Non-Fasted Aerobic Exercise
by: Brad Jon Schoenfeld, Alan Albert Aragon, Colin D Wilborn, James W Krieger, and Gul T Sonmez
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
Limitations of the Fasting Glucose to Insulin Ratio as an Index of Insulin Sensitivity
by: Michael J Quon
https://academic.oup.com/jcem/article/86/10/4615/2848886
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